Building Muscle On Plants: A Natural Power Source

Building muscle on a plant-based diet is entirely possible, and it doesn't have to be more difficult than building muscle on a meat-based diet. The most important thing is to ensure you're consuming enough protein, which is essential for muscle repair and growth. While meat contains all the essential amino acids your body needs, it is still possible to get all of these from plants, you may just need to be more mindful of the composition of your meals.

High-protein plant foods

Tofu

Tofu is a great source of protein, containing 21.8 grams of protein per 1/2 cup. It's a versatile ingredient that can be used in stir-fries, salads, and vegan protein shakes.

Tempeh

Tempeh is another soy-based product that offers 15 grams of protein per 3-ounce serving. It has a firmer texture than tofu and can be a great meat alternative in dishes like vegan vegetable stir-fry.

Legumes

Legumes, such as beans, lentils, and chickpeas, are excellent sources of plant-based protein. For example, lentils provide 9 grams of protein per 1/2 cup, while chickpeas offer 6.3 grams in the same serving size. Legumes are also high in fibre and other essential nutrients.

Nuts and Seeds

Nuts and seeds are not only nutritious but also provide a good amount of protein. For example, almonds have 7 grams of protein per 1/4 cup, while hemp seeds offer 10 grams per 3-tablespoon serving. Other options include peanuts, walnuts, and pumpkin seeds.

Grains

Certain grains can also contribute to your protein intake. Quinoa, for instance, provides 8 grams of protein per cup, while black rice contains 8 grams per 1/2 cup. Oats are another excellent choice, with 10.7 grams of protein per cup.

By incorporating these high-protein plant foods into your diet and ensuring you consume a variety of whole plants, you can meet your protein needs and effectively build muscle on a plant-based diet.

Caloric surplus

Building muscle on a plant-based diet is absolutely possible, and it doesn't have to be difficult. One of the most important things to consider is your caloric intake.

To build muscle, you need to be in a caloric surplus, meaning you need to consume more calories than you burn. This is because muscle growth requires not only stimulation through resistance training but also adequate fuel for repair and growth.

Determining your caloric needs is crucial. Start by calculating your Basal Metabolic Rate (BMR), which is the number of calories you expend by just existing, based on your gender, age, height, and weight. Then, factor in your activity level, including any exercise or training you're doing. This will give you an estimate of your total daily caloric expenditure.

To gain muscle, you need to consume more calories than this expenditure figure. For example, if you burn 2,500 calories per day, you would need to consume more than 2,500 calories to gain muscle. This surplus should ideally come from whole plant foods, and it should be combined with resistance weight training.

It's important to note that not all calories are created equal. Whole plant foods provide not only carbohydrates (fuel) but also amino acids (protein building blocks), fatty acids, fibre, vitamins, minerals, antioxidants, phytonutrients, and other beneficial components. On the other hand, processed and refined foods lack many of these nutrients and often come with unhealthy additives.

When aiming for a caloric surplus, focus on plant-based foods with higher caloric density, such as grains, beans, tofu, tempeh, meat and dairy alternatives, nuts and nut butters, seeds, avocados, and dried fruit. Additionally, ensure you're getting enough protein, as it's crucial for muscle repair and growth.

By understanding your caloric needs and choosing nutrient-dense whole plant foods, you'll be well on your way to building muscle on a plant-based diet.

Carbohydrates

There are two types of carbohydrates: simple carbs and complex carbs. Simple carbs, like white sugar, are a quick, sporadic source of energy. They are easy for the body to break down and are rapidly digested, so they don't provide energy for a long period of time. On the other hand, complex carbs, like starches, are a good source of steady energy. They are slow to digest and, therefore, slowly provide calories, giving you continuous energy over a longer period of time.

Complex carbs play a crucial role in building muscle mass. Firstly, they help regulate muscle glycogen repletion. Glycogen is a form of glucose that the body stores for later use as energy. Carbohydrates and glycogen are directly linked; when carbs are low, glycogen stores are low, and when carbs are consumed, glycogen stores are full. Therefore, consuming carbohydrates immediately following exercise is essential to replenish glycogen stores for future workouts.

Secondly, complex carbs help prevent muscle degradation. Restricting carbohydrates can lead to protein loss because it causes an increase in the amount of nitrogen excreted by the body. Nitrogen is a component of amino acids, which are essential for muscle proteins.

Lastly, complex carbs aid in muscle recovery after exercise. When glycogen stores are depleted, the body turns to other sources like fat and protein to compensate for the lack of glucose from carbohydrates. This can lead to protein breakdown and muscle wasting. Consuming complex carbs after a workout is important to replenish glycogen stores and prevent muscle loss.

It is important to note that the amount and type of carbohydrates consumed depend on individual body composition goals. Generally, very low carbohydrate consumption is used for weight loss, while adequate carbohydrate consumption is necessary for muscle gain.

Resistance training

To build muscle effectively, it is recommended to perform strength training exercises three to five times per week, especially in the beginning when you are establishing a routine. It is important to create a workout program that targets all major muscle groups, including legs, chest, back, shoulders, arms, and abs, to ensure you stimulate muscle growth throughout your body. Incorporating free weight exercises using barbells and dumbbells is a great way to build muscle, and you can also combine multiple muscle groups into a single workout. Consistency is key, and it is important to put in the requisite time and intensity to achieve your desired results.

In addition to resistance training, nutrition plays a crucial role in building muscle. It is important to consume enough calories to support muscle repair and growth, including a small but vital proportion of amino acids, which are the building blocks of protein. Amino acids help the body recover from training and repair and grow damaged muscle tissues. While meat contains all the essential amino acids, plant-based diets can also provide all the essential amino acids, but it requires a more thoughtful approach to ensure a varied and well-rounded diet.

When it comes to plant-based sources of protein, there are several options to choose from. Tofu, tempeh, lentils, oats, chickpeas, black rice, almonds, quinoa, and hemp seeds are all good sources of protein. By including a variety of these foods in your diet, you can ensure that you are getting all the essential amino acids your body needs to build muscle. Additionally, plant-based protein powders and bars can also help you boost your protein intake.

Rest and recovery

Resting allows your body to adapt to and recover from the stress of strength training. Overloading muscles with resistance exercises such as weightlifting creates microtears in the muscle fibres. These microtears signal the body to send nutrients and blood flow to the muscle tissue for repair, leading to muscle growth. However, without proper rest, your body won't have a chance to recover and adapt, hindering your progress.

Additionally, it is important to evaluate your basal metabolic rate (BMR) and total caloric expenditure to ensure you are consuming enough calories to support muscle repair and growth. This can be done using a Harris-Benedict calculator, which takes into account your gender, age, height, weight, and activity level. By understanding your caloric needs, you can create a nutrition plan that supports your muscle-building goals.

In conclusion, rest and recovery play a vital role in building muscle on a plant-based diet. By incorporating rest days, evaluating your caloric needs, and ensuring proper nutrition, you can effectively support your body's recovery and muscle-building processes.

Frequently asked questions